Core Intermediate
Rank #43 of 100
Hollow Body Hold
The fundamental gymnastics core position — lower back pressed flat while the legs and shoulders hover off the floor.
- Equipment
- None
- Focus
- Brace and control
Muscles worked
- Abs
- Hip Flexors
How to do it well
- 1 Press the lower back firmly into the ground.
- 2 Lower the arms and legs to increase difficulty.
- 3 The hollow line transfers to nearly every skill.
More core work
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Intermediate #44
Hollow Body Rock
A dynamic version of the hollow hold where you rock back and forth while keeping the tight banana shape.
Abs Hip Flexors
Core
Intermediate #50
Hanging Leg Raise
A straight-leg raise from a dead hang up to horizontal or higher, dramatically loading the lower abs.
Lower Abs Hip Flexors Grip
Core
Beginner #42
Side Plank
A lateral plank balanced on one forearm and the side of the foot, targeting the obliques and lateral core.
Obliques Quadratus Lumborum Shoulders